Everyday Moves: 25 Gentle Exercises for Back Pain Relief

11. Seated Spinal Rotation: Gentle Twisting for Mobility

This seated spinal rotation is all about unlocking gentle movement through your back with minimal effort. Sit tall in a sturdy chair with feet flat on the floor. Cross your arms over your chest or let your hands rest on your shoulders. Gently rotate your torso to the right, keeping hips stable and spine upright, pause for a few breaths, then smoothly return to center. Repeat to the left.Only twist as far as feels natural—forcing a deeper rotation isn’t necessary and can actually increase tension. This exercise encourages gradual gains in range of motion, which support everyday tasks like reaching, twisting, or even getting dressed. Those dealing with stiffness can keep the range quite small at first and increase it as comfort and flexibility return. Practice this rotation a few times per day, and let your breath lead the way.

12. Wall Angels: Posture Refresher

Wall angels may feel simple, but over time, they can transform posture and ease tightness—especially in the upper back. Stand with your back, head, and arms pressed against a wall in a wide goalpost (“W”) position. Slowly slide your arms up to form a “V” and then back down, keeping elbows and wrists as close to the wall as possible. Move within a pain-free range—your arms needn’t stay flush if that’s uncomfortable.Repeat this up-and-down motion 8 to 10 times, focusing on smooth, even movement. Wall angels strengthen the upper back, improve awareness of alignment, and counteract the tendency to round forward during daily life. If standing is a challenge, try similar movements while sitting up straight or using a shorter range. Little by little, you may notice standing and sitting taller becomes second nature.